21 warriors rejected the mediocrity of the fart sack and stormed into Mary Munford Elementary school for a light workout that went something like this… Mosey to far field next near the tennis courts and circled up. COP (all IC) 52 SSHs, 10 merkins, 20 imperial walkers, 10 merkins, 10 mountain climbers, 10 merkins, 15 don quixotes, 10 merkins, arm circles, 10 merkins THANG Mosey to the path next to the tennis courts. Partner up. Each partner sprinted in opposite directions around the field and returned to the starting location. Each partner then took off in opposite directions to do exercises…

A lucky 21 came out to Mumford on a beautiful June morning. This is how it went down: COP – SSH, Merkins, Box Cutters, Don Qs, Imperial Walkers. Burpees up Westmoreland- Burpee at each tree up to Cary. Head to field for AMRAP Laps- AMRAP of a named  exercise then run length of field. Exercises were Merkins, Heels to Heaven, CDDs, WWII situps, Merkins again, Flutterkicks, Tuck Jumps. Burpees along Cary- Burpee for each tree. Lunge down Commonwealth to Tennis courts. Go length of courts – Bear Crawl and Lunge, then Crab Walk and backwards run. then sprint the courts.…

12 mighty men showed up in the middle of a blinding rainstorm for lots of splashing, grunting, lying and mutual mockery at 45 Minutes of Mary. Here’s how it went down: Mosey to corner of Grove & Westmoreland COP (In Cadence): SSH 20x, Don Quixote (Abe Vigoda) 10x, Arm Circles forward/backward/small/big 5x, 10 Hand Release ‘Mericans, 20 LBCs Splash through the puddles to the paved area by the track on the other side of the school Double-Dora 1-2-3 Partner up, then partner with another set of partners. One team knocks out exercises while other runs. Stage One: 100 ‘Mericans, 200 LBCs, 300 squats :: plank…

Twenty-two gentlemen and scholars showed up on an all together pleasant morning for 45 Minutes of Mary on 18 May.  It was the two year anniversary of Bleeder inviting MARV to F3, so MARV took the occasion to Q his second ever boot camp style work out (there’s been quite a few Q’d runs).  A quick shout out to Loose Goose, who was missed today, and who led my first Q two short years ago. THE THANG We live in a right-handed world.  Scissors, most golf club sets, clippers for any type of tree trimming, they are all made for…

18 fearless assembled at Mary and embarked on the AO’s inaugural Old Glory.  EF grabbed the shovel flag and the PAX was on its way. THANG Head down Grove, right on Woodlawn, right on Cary, right on Westmoreland, right to MM tennis courts.  Quick disclaimer, timer set at 25 minutes.  PAX completes as many laps around tennis courts as possible, exercises at corners. Merkins x 20 Jump Squats x 20 Burpees x 10 WWII sit-ups x 20 Repeato, repeato, repeato, repeato….. Reverso run led by trophy winning PAX – tennis courts out to Westmoreland, left on Cary, left on Woodlawn,…

23 F3RVA men, 1 New Bern-NC F3 tourist and 1 FNG appeared on a glorious day for the gloom for what was YHCs VQ at 45MOMM.  The group was large and lively this morning pre-workout with an FNG and visitor to meet and greet.  YHC gave the 1 minute warning and started the timer when TYA’s GPS satellite watch gave us the correct time.  Short mosey to the designated warm up area. DQx10, HelicopterX10, Imperial WalkerX20 (tribute to May 4, Star Wars Day as my 2.0s reminded me), Crab CakeX20, Freddie MercuryX20 – 5 Burpees OYO  **5 burpees to be done whenever the Q’s…

14 able-bodied soldiers assembled NOJ on the morning of the 2017 NFL Draft to subject themselves to an F3 beatdown and reflect on terrible decisions that we’re all still living with… The 2017 installment of the F3 RVA PAX Atonement went something like this: Mosey to side of school for COP: SSH, Abe Vigodas, Tempo Merkins, Crunchy Frogs (incl Swirly’s big reveal), LBCs, Crab Cakes Mosey to the tennis courts: Reflection from 2002 Draft : Patrick Ramsey The Great Hope from Tulane was drafted in the 1st Round of the 2002 NFL Draft. He was sacked 48 times his rookie…

Seventeen gathered in small pods @ Mary this AM for a highly anticipated anniversary beatdown.  Here’s the way it went down: COP SSH – 20 Jump Rope – 20 Don (The Donald) Quixote – 13 Mountain Climber – 20 Copperhead Squats – 20 The Thang Mosey to the tennis courts for a variation of Polar Bears called Bearpees.  A bearpee is a 4 count bear crawl followed by a burpee.  Start at one side of the tennis courts and proceed across all 4 courts, crawling 4 count followed by a burpee.  Plank-o-rama until everyone completes. Staying on the tennis court…

17 Giggling ass grabbers shrugged off the call of the fartsack to embrace the start of TODAY……the only day that matters. Fudd had the Q at 45MOM and here’s what went down, more or less: Warm up lap around the school COP Plank x 1 minute SSH x 30 Merican x 15 LBC x 30 Don Quixote x 10 Plank x 1 minute Bay City Scissors x 10 Copperhead Squats x 15 Mosey to the track for Catch us if you Can……..split up into teams of 3.  Partner A does 5 burpees and then starts running after his teammates, while…

18 Tigers hit the links at Mary Munford in search of a Mudgear brand Green Jacket in perfect 70 and sunny weather.  EF planted the flag.  Here’s how it went down. Mosey down Magnolia Lane to the driving range in front of the school. COP (IC) Merkins x 18 Flutter Kicks x 18 Helicopters x 18 Arm Circles x 18 (9 front, 9 back) + a couple of playoff holes Mosey to the 11th Amen 4 Corners (4 rounds) American Hammers x 18 Mountain Climbers x 18 (2c) Carolina Dry Docks x 18 Dips x 18 Plankorama Mosey to Rae’s…